Few things are as beneficial, simultaneously, as riding a bicycle. Cycling benefits our health in every way: it protects the heart, strengthens joints, helps keep insomnia at bay, and helps prevent excess weight and obesity. And at the same time, thanks to cycling, our mood improves, and the shadow of risk trough he moves away. In a word: riding a bike, as scientific research confirms, prolongs life.
Index of topics
Extends life
A very important scientific confirmation of this already known certainty comes from a meta-analysis of some German universities, published in the German weekly Die Zeit, where the results of seven studies involving 200 thousand people were taken into consideration. Result: One hundred minutes of cycling a week reduces the risk of premature death by 17 percent. This percentage rises to 24 percent if weekly bicycle use reaches 270 minutes and to 30 percent with nine and a half hours of weekly cycling. The benefits of bicycle, which when added together translate into an extension of life, concern various aspects of the body and health of every person who pedals with the necessary consistency.
It's good for the heart
Cycling is very good for the heartObviously, you shouldn't overdo it, and it's important to consider your age when calibrating your efforts: in general, thirty minutes of cycling a day is perfect for our cardiovascular system. And it's an excellent form of prevention for any vascular problem.
Improve your mood
Cycling improves your mood, as researchers at the University of East Anglia discovered by examining the reactions of a sample of people who commute to work on two wheels. And it even works as an antidepressant thanks to the production of endorphinsRegular cyclists are more likely to avoid depression and tend to have good self-esteem and well-being.
It benefits muscles and cartilage
Cycling is also a way to tone your body. The area that benefits most from this point of view is the glutes. Not only that. Cycling helps... lose weight, burning fat at a very significant rate: two weeks of cycling, every other day, are enough and the cyclist will have burned 36 percent of the fat produced.
Cycling protects the cartilage in your knees and ankles. And thanks to the correct pedaling position, your spine is also protected, as your body weight, through the bicycle, is transferred to the handlebars and saddle. While pedaling, the most toned muscles, in addition to the glutes, are the thighs and calves. And pedaling standing (uphill, for example, or during a final sprint) strengthens your abdominals.
Helps sleep
Cycling is good for sleep. The most comprehensive research on the subject comes from Stanford University. The results are as follows: people who cycle for about twenty minutes a day manage to fall asleep half as quickly as others. And they sleep an hour longer, on average.
It's good for the brain and memory
Cycling is a kind of “brain enhancer”, as neuropsychologist Arthur Kramer states: he discovered that after six months, of about half an hour of cycling a day, some areas of the brain appear larger.
The bike increases the the memoryand the ability to synthesize problems. Between 15 and 20 percent. The reason? Pedaling produces new cells in the hippocampus, the area of the brain where our memory resides. And this is why cycling is also recommended in the treatment of neurodegenerative diseases.
Cycling counteracts the aging of brain cellsAnd cyclists, on average, appear at least two years younger than their sedentary peers.
Fights overweight and obesity
Cycling helps you avoid being overweight andobesityThe physical effort is coordinated, significant, and involves every part of the body. Thus, an hour of cycling burns between 300 and 500 calories, depending on the speed and characteristics of the route.
Improves eyesight
Cycling improves eyesight, as researchers at the CNR in Pisa have studied. In practice, according to a study by a group of researchers led by Claudia Longhi, cycling increases brain plasticity.
It has a beneficial effect on character
Those who ride a bicycle, whether male or female, have more charm. They are striking. And they are considered intelligent, altruistic, and generous: these are the qualities, according to research by British Heart Foundation, recognized among cyclists. Potential, excellent boyfriends.
What happens if you ride a bike every day?
If we manage to use the bicycle every day, regularly, even for just thirty to forty minutes, there are some benefits that stabilize. For example: pulmonary ventilation improves, and we get used to breathe properly. Cycling reduces stress and increases serotonin levels, the feel-good hormone. Menopausal women, for example, are recommended at least two to three bike rides a week.
How much should you pedal every day?
There's no specific target, and everyone must calibrate their efforts based on their energy levels. If we've learned to ride a bike regularly, perhaps even to go to work or around town, we should know that a half-hour ride, at an average speed and without excessive effort, means covering a distance of about 10 kilometers. Obviously, if we're not in a Mountains or on hills. Then your body adapts to improve, and you can reach 90-100 rpm (which means pedaling with good energy), an ideal threshold for enjoying the various benefits of cycling.
Contraindications of cycling
Cycling can be used as a regular physical activity even after age 70. The important thing is not to overdo it, as this can put pressure on the heart. However, it is completely contraindicated for people suffering from acute lumbago or back pain. If you have spinal problems, it's best to discuss this with your doctor, who will provide appropriate advice on whether or not to ride a bike. Finally, cycling is not recommended for those suffering from venous insufficiency with varicose veins: the strain exerted by pedaling is on the legs, which can cause problems. Cycling is absolutely not recommended during urinary tract infections or genital inflammation. hemorrhoids.
